Posted by fakc | Posted in Work Out Of The Day | Posted on 04-09-2010
Labor Day CFCR Hours – 6am to 4pm
Class Times – 6:00am (all members) / 10:30am (all levels above beg.) / 11:30 am (beginner)
Sean - Way to push through those squats!!!
Partner WOD
3 Rounds for time in seconds minus reps of:
400 meter run
Ground to over head – 105/75#
* While one partner is running the other partner is completing as many reps as possible. When the runner gets back the lifter runs and the runner lifts; this equals 1 round.
** Score is total time in seconds from the 6 runs minus the total reps from both athletes
*** Lower score is better
__________________________________________________________
Lisa/ Alyssa- 794
Sean/ Toph- 628
Trevor/David- 734
Kayla/ Spencer- 566
Posted by fakc | Posted in Work Out Of The Day | Posted on 03-09-2010
We LOVE to hear your success stories! At CFCR, we are here because of all of you! Share your story, be motivated by other members, we are here to help you SUCCEED!
Dave Perry after 1 month of CrossFit - Total weight loss 27 lbs
7 Rounds for Time
7 Pull Ups
7 Thrusters 95/65
7 Burpees
Beginner
7 Rounds for Time
7 Jumping Pull Ups
7 Weighted air squats (hold medicine ball)
7 Burpees
_________________________________
Paul 75# / JP & 65# last round 18:38
Nina – Beginner 16:54
Catherine 20# & Green Band 15:20
Grayson 28# 16:30
Lisa 63# 14:40
Diane 50# 13:32
Ashlee rx’d 19:45
Kayla rx’d 9:52
Nicki 50/ba 19:04
Brandy mod 13:05
Chuck rx’d 14:39
Pat rx’d 16:57
Toph rx’d 15:02
Melissa G 65/ba 17:38
Melissa D 45/ba 21:27
Cole rx’d 16:20
Fran rx’d 10:45
Spencer SDHP/Push Jerk rx’d 5:30
Sean rx’d 16:07
Trevor rx’d 14:49
Spencer rx’d 7:58
Ann mod 6rnds
Greg 75# 5 rnds
Luke 85# 18:34
Jake 65-55# 21:31
Posted by Spencer | Posted in Work Out Of The Day | Posted on 02-09-2010
WOD
21-18-15-12-9-6-3
SDHP 75/55#
Push Jerk 75/55#
_______________________________________
Jamie rx’d 17:47
Jenny rx’d 16:38
Cindy rx’d 17:26
Liz 45# 17:58
Richard rx’d 14:47
Shell “newbie” 18/20 9:00
Lisa rx’d 13:42
Kayla mod wod
Paul 53/75# 14:02
Greg 53/65# 15:01
Brandy mod wod 4rnds 22:05
Denise 45/28# 14:05
Tara rx’d 16:35
Lynn rx’d 10:27
Nicki 45/40# 13:37
Chuck rx’d 11:36
Dana 25/30# 8:51
Stacy 25/28# 8:45
Toli rx’d 13:12
Pat rx’d 13:17
Fran rx’d 9:30
Sean rx’d 11:49
David rx’d 12:49
Grayson 35/45# 10:49
Austen rx’d 7:41
Mary rx’d 8:14
Dan rx’d 5:19
Cassie rx’d 9:43
Posted by Spencer | Posted in Work Out Of The Day | Posted on 31-08-2010
WOD
Colorado Open Workout #1
5 Tire Flips (Jump through 5th)
Run 50m down-and-back
5 Tire Flips (Jump through 5th)
-Then-
Colorado Open Workout #3
3 min Max Reps Back Squat 225/145#
3 min Max Reps Pullups
**score= total combined reps
Beginner
5 Tire Flips (Jump through 5th)
Run 50m down-and-back
5 Tire Flips (Jump through 5th)
-Then-
3 min Max Reps Front Squats 135/95#
3 min Max Reps Jumping Pullups
Alt WOD
5 Rounds
50 12″ Jump Ups
40 squats
30 sit ups
20 push ups
10 pull ups
______________________________________________
Jenny 115# 1:07/58
Grayson squats/JP 1:26/83
Richard 135# 1:02/60
Cindy FS 45#/JP 1:14/85
Nicki FS 65# / JP 1:17/82
Ashlee 95# 1:27/56
Cole RX 0:51/51
Gordie squat/JP 1:50/131 NEWBIE Welcome!!
Melissa W. 1:36/99
Ken 1:07/140
Melissa G. Alt WOD 20:33 3 Rounds
Mary RX 23:31
Sean RX 25:28
Austen RX 26:26
Fran RX 25:02
Chris RX 35:15
Trent RX 33:47
Luke RX 30:17
Jake JP 28:11
Anne JP 3 Rounds 23:43
Melissa D 3 Rounds 21:24
McKenna 3 Rounds 16:40
Posted by Spencer | Posted in Work Out Of The Day | Posted on 30-08-2010
WOD
2 Rounds
400m Run
10 Burpees over stick
40 KB Snatch or Swings 53/35#
30 MB Ground to Overhead 20/15#
Advanced
Skill- KB Snatch
“Final Colorado Open WOD”
2 Rounds
500m Row
10 Burpees over stick
40 KB Snatch 53/35#
30 Ball Slams 45/20# or 30 MB Clean to Overhead 20/15#
** 18 min Cutoff
Juli 15:04
Mary 15:24
Brandy 18:00 (Short 17 reps)
Cassie mod 16:26
Dan 11:01
Sean 18:00 (Short 16 reps)
_______________________________________________
Richard – Row/45#KB 16:05
Tracie – Row/25#KB snathc & swing/12#MB 15:56
Jamie – Row/18#KB 16:18
Jenny – Row/25#KB 18:35
Cal – Row/25#KB/12#MB 17:05
Denise – Row/18#KB/10#MB 18:21
Nicki – Row/18#MB/14#MB 15:12
Kayla – Adv. Rx’d 12:23
Lynn – 35-25#KB/20#MB 13:29
Tera – 25#KB/20#MB 17:49
Kathy – 25#KB swings/14#MB 13:08
Lisa – 25#KB/20#MB 16:28
Toli – 35#KB/20#MB 12:27
Melissa – 9#KB/15#MB 18:11
Melissa G – 18#KB/20#Slam ball 15:59
Ashlee – 25#KB/20#Slam ball 19:18
Pat S. – Adv. Rx’d 23:12
Toph – Adv. Rx’d 19:29
Chuck – Rx’d 20#Slam ball 14:50
Austen Rx’d 13:45
Paul 45/20-14 16:06
DAve 45/16:48
Alyssa rx’d 14:22
Mckenna 14:55
Amanda 15:11
Mary mod
Cole rx’d 20:39
Val 25/mb 14 13:36
Fran 35/20 13:47
Casen 35/ 20#mb 15:36
The end of the Final WOD - Thankful to be done!
Posted by fakc | Posted in Work Out Of The Day | Posted on 29-08-2010
A HUGE congratulations to all of our CFCR athletes who participated in the Colorado Open this weekend. They were ALL AMAZING!! Dan Finck got to stand on the podium with an impressive 3rd place finish! Way to go Dan!
Colorado Open Overall Final Results
Dan Finck – 3rd Place
Sean Gallivan – 68th
Juli Smolen – 16th
Mary Finck – 22nd
Brandy Wiley – 51st
Cassie Rice – 73rd
WOD
Colorado Open WOD#2
6 Rounds for Time
7 Power Cleans 165/105
150 Meter Run
Beginner
6 Rounds for Time
7 Power Cleans 135/75
150 Meter Run
_________________________
Richard 135# 12:19
Paul 95# 12:03
Cindy 75# 13:17
Liz 65# 12:26
Chuck Rx’d 12:28
Kayla 105# mod 8:40
Ashlee 75# 13:00
Melissa G. 75# 12:54
Melissa 48# 13:06
Tara 75# 12:40
Nicki 45# 11:46
Fran 85# 8:54
Pat 135# 11:26
Dana 48# 10:30
Stacey 45# 9:22
Barry 135# 5rnds
Toli 115# 11:41
David 115# 5 rnds
Austen mod WOD
Trent 135# 9:27
Greg 95# 13:00
Luke 115# 9:56
Jake 65# 10:56
Ann 45# 12:54
Melissa 40# 12:44
Lilly 45# 12:07
Casey 135# 13:31
Mckenna 40# 9:50
Val 85# 9:51
